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Teriyaki Salmon, Snow Peas, and Carrot Packets

If you’re trying to incorporate more seafood into your family’s diet, give this recipe for Teriyaki Salmon, Snow Peas, and Carrot Packets a try.

A flavorful mix of light teriyaki sauce, brown sugar, sesame oil, and ginger blanket the fish and the crisp vegetables, and by cooking the fish and veggies in foil packets, this recipes doesn’t even dirty a pan!

Salmon is rich in omega-3 fats, which research shows are good for heart, eye, and brain health, and it’s versatile. You can bake salmon in foil packets like I’ve done here, toss it on the grill, mix into savory salmon cakes, or transform into easy weeknight sheet pan dinners.

Nearly 30 thousand studies have investigated the health benefits of omega-3 fats. Omega-3 fats (especially the long-chain EPA and DHA omega-3s) can improve the health of your family, and eating seafood is the easiest way to add these beneficial fats to your diet. If you read my blog, you know by now that I’m more ‘apron than lab coat,’ so rather than dig deep into all of the studies, consider these research highlights:

Eye Health: The body’s highest concentration of DHA omega-3s are found in the retina of the eye. DHA is important for visual development in infants and overall good eye health throughout a person’s life.

Visit AlwaysOmega3s to discover how much omega-3 fats you need each day. And tune in to this week’s show for even more info!

I love these teriyaki salmon packets for so many reasons. For starters, the vegetables retain a bit of crispness after cooking, which is something kids prefer. (Just say no to mushy vegetables.) And the flavor of the slightly sweet, slightly salty sauce offers balance to the richness of the salmon.

To add fun to the meal, have your kids sprinkle toasted sesame seeds on top. And if eating the cooked fish right out of the packets adds some adventure to the meal, then by all means, go for it!

Steaming fish in foil packets makes for easy cleanup, and this recipe literally takes just five minutes to assemble. Simply slice a carrot into thin “matchstick” strips and arrange on aluminum foil with sugar snap peas (for convenience, I purchased a bag of pre-washed and trimmed snow peas), skinless salmon fillets, and the teriyaki mixture. Eighteen minutes later, dinner is served.

October is National Seafood Month, so now’s the time to focus on fish. Need more ideas? Check out my recipe roundup featuring 57 healthy and delicious seafood recipes from some of my favorite healthy food bloggers.

I've made this recipe with sugar snap peas, so if you prefer them to snow peas, make the switch. And by all means, experiment a bit. Try shrimp or cod and sub the carrots with thin slices of red bell pepper. And toss some cilantro on top if want a bit more zing.

Cut four 14-inch square pieces of aluminum foil. In a bowl, whisk together the teriyaki sauce, brown sugar, sesame oil, ginger, and cornstarch until well blended.

Lay the snow peas and carrots in the center of each piece of foil. Lay the salmon on top of the vegetables and season with salt and pepper. Spoon the teriyaki mixture evenly over each piece of salmon. Seal each packet by bringing up the sides and folding the top edge over twice. Seal the edges in the same way.

Place the packets on a baking sheet and bake until the fish is cooked through and the vegetables are tender, about 18 minutes. Open the packets (be careful of the steam!), place the salmon on individual plates, top with the vegetables and sauce, and serve. Top with toasted sesame seeds as desired.

Comments

Liz, good recipe and information, I just shared this on Twitter. As someone who has had to start wearing prescription glasses as an adult, eye health has become more of a concern. I like tying the recipe in with eye health information in regards to Omega 3’s. Thanks for the post, I’m going to try this recipe soon.

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About Liz

I’m Liz Weiss, a registered dietitian nutritionist, mom of two, and cookbook author. I’m passionate about making healthy family food that’s fun for everyone, so I welcome you to explore my blog for recipes, nutrition insights, and mealtime inspiration.